I am a firm believer that we runners cannot build muscle and get strong on running alone. Strength training is a big part of my workout routine. One of my favorite and most used pieces of equipment in my home gym is my weight bench. I use it for every workout. Weight benches are not just for chest flyes and presses. Flex your muscles with these 8 strong weight bench exercises.
8 strong Weight Bench exercises to add to your workout
This Full body strong weight bench workout can be done at home or at the gym. Add these 8 weight bench exercises to your next workout. Begin with one set and work up to 2 sets. These 8 moves can easily be added on to a cardio workout or post run.
No weight bench? You can also use a step aerobics type bench like this one.
Split Squats
With your back to the bench, rest your right foot on the bench. Maintain a 90 degree angle in your left knee. Flex your knee and hip to lower your body. Push back up with weight in your front heel. Hands behind head or use medium weights hanging in hand.Perform 10-12 reps and switch sides.
Step ups
Facing bench, place right foot on top. Maintaining good form, push through heel and lift left knee up. Perform 10-12 reps and switch sides.
Knees over top crunches
Lying on your back with your legs draped over the bench, perform 25 crunches. Try to keep hips and legs from rising up. Hands behind ears.
In and outs
Balancing on the bench with hands resting on each side, use your core to pull your knees in and out. Maintain posture with your back. Repeat 25 times.
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Incline Push ups
Start in a plank position with hands resting on bench and feet on the floor. Keep elbows close to sides as you lower into push up and return to plank. Perform 10-12 reps.
Dips
Extend legs in front of you while supporting yourself with arms on bench. Bend elbows behind you and raise back up. Maintain back position. Perform 10-15 reps.
Bonus moves
Pull overs
Lying on your back with knees bent and feet on bench. Hold a medium weight in each hand. Palms are pressing again the underside of the dumb bell. Keep your arms straight while slowly lowering the weights in an arc behind you until you feel a stretch. Slowly reverse the move back to starting position. Repeat 10-15 reps.
Reverse Flyes
Place bench in incline position and lay with chest and stomach on bench. Start with light to medium weights in each hand hanging down on each side of you. With elbows slightly bend raise weight up and away from you in an arc motion. Maintain control as you lower back to starting position. These are tough! Work up to 10-12 reps.
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Flex your muscles. Add these 8 weight bench exercises to your next workout. how often do you strength train?
I don’t strength train as much as I should, I use yoga which obviously pits you against your own body weight but after the mara and ultra I will get back into it all (I am doing some arm stuff with light weights when I can but am scared of hurting myself at the moment, if that makes sense). I should be able to access a bench at the gym in the daytime and will try some of these.
I understand your hesitation if if is not something in your regular routine. I hope you give some of these a try after you race! Thanks for checking them out
My coach has me do many of these at CF–we use the bench a lot! Makes me want to get one for home!
It’s a great investment I use it all the time!
I swear by strength training and my weight bench sese plenty of use. Building and maintaining muscle mass is especially important as we age.
Yes I totally agree!
I love step ups! They seem so simple but after a few reps, you start to feel the burn. I’m awful at pushups so it would be nice to challenge myself with incline pushups. I wonder if it would feel easier or harder than normal push ups.
They are different than regular pushups. It would be a nice challenge to work up to. Just start with 3 or 4 and focus on form. Let me know how it goes!
Who knew you could implement the bench for so many different types of workouts!
I agree with you 100% about strength training. Sometimes I prefer my strength training over running.
Truth be told, I do too sometimes but don’t tell anyone 🙂
We have an at home “gym” and I keep telling my husband all we need is a BENCH and then it would be perfect!!!! And this work out… Yeah, you’re proving that I am RIGHTTTT! So perhaps today we will look into getting a bench 😉
I use it all the time it’s a great investment
I did a very short arms routine yesterday. 🙂 I don’t have a bench, but I do have a desk chair and a chaise — not to mention even the side bars on the mill are good for pseudo pull ups!
I’ve always wanted a bench but never really got around to it. The treadmill & stationary bike were more important to me.
Yes priorities indeed! I have had mine for over 10 years it’s a great investment
I have good upper-body strength, but flies are so tough! Probably an indication I should do them more often instead of avoiding them LOL
I was just going to comment the same thing… flies ARE tough, and I always do them with lighter weights, but now I wonder if I should be? Perhaps I should be doing them with the same heavier weights I do everything else, but accepting that I’ll do fewer reps.
So sometimes my trainer has me do more reps with lighter weights and sometimes we do heavier weights with less reps. It’s good to shake it up a bit and keep your muscles guessing
Yes maybe so!
So many great exercises that you can do with a weight bench. I am going to have to try those split squats!
They are one of my faves and I can really feel them
Is the bench you have the one you linked on Amazon? I’ve been making due without one for a while and I finally decided I’m buying myself one for Mother’s Day. Yours looks totally stable, which is key for step ups and such. (And I hate split squats, but they are such an amazing workout…)
Yes this Bowflex is the one that I have. It’s held up pretty well over the years and I like that it is adjustable for decline and incline things. It’s sturdy
Nice! I try and strength train 2x a week, but it doesn’t always happen. Some of those moves are great! Have you ever tried a decline pushup?!
Yes we do decline push ups as well. I really like to mix up my strength training routine.
You are absolutely right. I have been very lazy about strength training, but recently, I have been doing five days a week. I’m not seeing huge improvements, yet, but I know it’s coming.
I am sure you will see and feel it soon. Sometimes I just surprise myself by picking up something in everyday life and realizing that it is not heavy anymore
Always in need of easy workouts I can do at home! Thanks for the detailed instructions 🙂
Thanks for checking them out!
You seriously have the best strength training exercises to do at home! That bench has so many uses. Would like to get one for me too.
It is really versatile you can do a ton with it. Hope I gave you some good ideas
This is a great workout. My PT has me doing single leg squats barely sitting on a bench with each rep. It’s hard and reveals my muscle imbalances. I’m a bit short to do step ups on a bench unless it’s a low one!
they are hard! We sometimes us a smaller step for step ups
Step ups are one of our favorite lower body moves! We love that you can do this at home too!
Yes having an at home option is key
now I want a bench to do this workout! great ideas
I highly recommend one at home they are so versatile
I love finding new workouts you can do without a ton of equipment or space. I’ll have to try this one next!
Thanks hope you enjoy it!